Meal Plan:

Total Calories: 1,539

Breakfast
Oatmeal pancake
(Mix 1 cup egg whites and ½ cup oats [raw] with 1 cup blueberries and cook [like a pancake] in a pan on medium heat until thoroughly cooked. Top with 1 tbsp. maple syrup.)
417 cal
1 cup skim milk 83 cal
Lunch
Whole wheat pita with 4 oz. low-fat/low-sodium turkey breast, with 2 cups spinach and shredded carrots and radishes and 1 tbsp. mustard 280 cal
¾ cup low-fat plain cottage cheese with 1 cup honeydew melon 142 cal
1 oz. unsalted almonds 164 cal
Dinner
5 oz. grilled halibut 198 cal
½ cup cooked wild rice 83 cal
½ cup non-fat plain yogurt with 1 cup mixed berries 117 cal

Activity Plan:

20 Minutes – Stairs (20 Flights)

A Craving Is Not the Same as Hunger

We all have cravings for sweet or salty snacks from time to time. If you simply must indulge, just remember, you don’t NEED it although you may want it. Sometimes the best solution is simply distraction.

  1. Try chewing gum.
  2. Drink a glass of water with lemon or cucumber.
  3. Have a piece of fruit; the sweet taste will satisfy your craving without compromising your plan.
  4. Finally, ensure you have high-protein meals three times a day. The protein will keep you satisfied between meals.

Tracking Your Food Intake

Be mindful of the small pitfalls that can lead to those extra calories building up throughout the day.

Pitfall One: Condiments

Without realizing it you could potentially be doubling your calorie count! If you’re looking for flavor, try lemon juice and small portions of a low-calorie dressing. Add in some seasoned chicken breast or almonds and make it flavorful without all the added calories.

Pitfall Two: Portions

A plate full of just sweet potatoes can be just as high in calories as a piece of pizza! Portion size does make a difference. Ideally, you want to limit the size of your meal and include a mix of carbs, protein and greens in reasonable amounts. What’s reasonable? A scoop of brown rice with one chicken breast or breadless burger and a couple of pieces of broccoli.